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Triples On The Minute

17
Jul

Triples On The Minute

New Bootcamps begin on July 26th!
Register by July 20th and SAVE 10%!

Tactical Strength Challenge
Saturday, July 24th — More info

WOD for Sunday 071810 — – Click Here For Today’s Schedule 
Clean & Jerk
Warmup:  3 reps @40/50/60/75% 1RM
Work:  5 sets of 1 rep @90% 1RM
–Rest–
Every minute on the minute for 12 minutes perform:
3 Hang Power Clean 
3 Front Squats

3 Push Press

RX load is 65% 1RM Push Press for all three movements.  No rack allowed.  Perform 5 dead hang pullups at the end of the WOD for every round not completed in time.    

Post Clean & Jerk Loads and Metcon Load to Comments 
For the strength segment, you will do four warmup sets for the Clean & Jerk followed by 5 work sets at 90% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  All Cleans should be received in a full front squat.  Jerks may be done as Push Jerks or Split Jerks.         

For the Metcon, scale load to ensure proper movement execution.  If you use a true 65% 1RM Push Press load for all three movements this will be a hard WOD.  If you go too light, you’re missing out.     

Bootcamps – EARLY BIRD SAVE 10% before July 20th
CrossFit Bootcamp (M/W/F @6:15am)
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Weight Loss Bootcamp (M/W/F @7:00pm)

Upcoming Events
Tactical Strength Challenge — Saturday, July 24th
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Pendlay Olympic Seminar – Saturday, October 16th

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